Inspired by the Olympics? A word of caution about over training

The achievements of the Olympians was fantastic wasn’t it? All over the world bikes, tennis rackets and golf clubs have been dusted off, weights unearthed from the loft, swimming trunks made to fit, trainers cleaned and all manner of sports clubs contacted.

However, a word of caution because as we hear about the dedication that takes an Olympic athlete to the pinnacle of achievement we have to recognise that they are a special breed of person and for the ordinary working man or woman too much exercise is a major example of having too much of a good thing.

There are two new studies that reveal the dangers of over exercising. The studies urge both casual and seasoned athletes to avoid over exercising because it has consequences. The first study reveals the biochemical responses that trigger muscle pain during workouts. The second discloses that young well paid and fit athletes who take part in special sports can acquire more injuries through over training than those less fortunate. The mantra of No pain No gain is a motivation for most athletes but it is dangerous if overdone.

It is hard to know whether you are exercising properly or if you are overdoing it because exercise is a culturally approved and socially adequate activity. Given this, it is important for athletes to know the red flags and warning signs of over-exercising. Below are signs and effects of overdone workouts.

· Extreme fatigue, weight loss, and muscle injuries.

· Muscle weakness.

· Heart palpitations.

· Insomnia, headaches, and loss of appetite or eating disorder.

· Menstrual irregularity in women and reduced testosterone in men.

· Overuse injuries and stress fractures which may be permanent or temporary.

· Over exercising can also lower immunity to non-stop illnesses or colds.

Working out for more than three times a week in durations of over 90 minutes per session is considered excessive exercising. Studies show that the body needs to relax after a day of intense exercises. The body’s immune system can suffer after a long exercise session. The white blood cell count reduces below the standard level unlocking chances of illnesses setting in.

When your body shows signs that it needs rest, do not ignore the signs. You should avoid working out when you are injured or sick. Take the day off for your body to heal if you are experiencing muscle injuries, fever or fatigue. A healthy body requires enough rest amidst workouts. It is recommended that you take at least two days off a week for your body to recover and heal properly.

Furthermore, ensure that you take in enough proteins, dietary fats, water and carbohydrates for adequate energy for your work outs. Appropriate hydration is vital when exercising. Dehydration causes nausea, headaches, muscle fatigue, overheating and it hinders your body’s ability to transport oxygen.

There are several ways of becoming fit without over exercising.

Firstly, you should consult with your doctor so that they can have you cleared for work out sessions. Then remember that moderation is extremely important when it comes to exercising.

Concentrate on maintaining a balance between your workout routine and other daily activities. Include some of the things you enjoy doing in your workout routine so that you are not stuck with one type of routine for a specific period of time daily.

These activities may include taking your dog for a walk, biking, kayaking, hiking, tennis golfing and dancing. Finally, keep in mind that a healthy exercise routine can only be achieved by caring about your body.

We hope that helps and remember, Mayfair Cares.

With acknowledgements to:

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